[ad_1]
If you are tired of counting sheep, do not rush to get upset! Maybe it’s time for a snack. Scientific studies show that certain foods eaten shortly before bed can help you fall asleep faster. The great news is that they all taste amazing and have incredible nutritional benefits!
1. Bananas
Large sweet fruits that are loved by everyone from young to old — an excellent snack before bedtime. They are rich in minerals — potassium and magnesium, which calm the nervous system and relax muscles, which creates favorable conditions for falling asleep.
Bananas can also enrich the body with tryptophan, an amino acid involved in the production of serotonin. The latter, as you know, is necessary for sound dreams.
2. Chamomile tea
It is enough to pour 2–3 teaspoons of chamomile flowers with boiling water and you can get an effective “sleeping potion”! No wonder chamomile tea is prepared in many cuisines of the world.
For many years, chamomile has been used in the treatment of colds and to relieve anxiety and anxiety, but it is also very effective if there is no sleep in either eye. This is an amazing stress reliever after a hard day.
3. Dairy products
Milk, kefir, fermented baked milk, and even cheese (unfairly accused of causing nightmares) are great pre-bed snack ideas. They contain tryptophan, which, as noted above, affects the production of serotonin. But besides this, they are a valuable source of calcium, which helps the brain use tryptophan for the synthesis of melatonin (sleep hormone).
In addition, studies have shown that a lack of calcium in the human body can lead to disruption of sleep and wakefulness, as well as the absence of a deep phase of sleep.
Did you know?
Melatonin is famous not only for its sedative, but also for its antioxidant properties. It strengthens the immune system and fights cancer.
4. Tart cherry
Tart cherry, repeatedly sung in poetry, is a valuable source of melatonin, which controls the biorhythms of our body.
A study published in European Journal of Nutritionshowed that drinking berries before bed or two glasses of cherry juice throughout the day helped participants fall asleep easier and faster.
5. Flax seeds
And in these small, oblong-shaped grains, the test turns out to be high in tryptophan and omega‑3 fatty acids. Acting in tandem, they have a beneficial effect on the synthesis of serotonin in the body, thanks to which a person falls asleep easily and sleeps well.
In addition, flax seeds are known for their ability to reduce stress and positive effects on the muscles and nervous system. Either way, it’s a great tool! To increase its power, you can add flax seeds to Greek yogurt before bed.
6. Chickpeas
And this “superfood” can be an excellent base for preparing a delicious dinner. A little-known member of the legume family (also called chickpeas) is an excellent source of vitamin B6 and tryptophan. It is known that if the human body is deficient in B vitamins, the sleep cycle can be disturbed. That is why it is useful to lean on food with it in the composition.
Don’t want to mess around with cooking chickpeas? Buy hummus based on it in the store. This is a great accompaniment to sandwiches.
Did you know?
Recent studies show that even during the day, energy drinks can cause insomnia at night and prevent falling asleep.
7. Walnuts
Surprisingly, but true: you do not have to cook a full dinner in order to go to Dreamland as soon as possible. What’s more, eating too much food can make it hard to fall asleep. At the same time, just one serving of nuts will give you bright, wonderful dreams without awakening, and all due to the content of the same melatonin.
8. Oranges
Did you know that vitamin C deficiency in the body can cause many problems, including sleep deprivation. The daily amount of a known antioxidant for an adult is from 65 to 90 mg.
Studies show that neglecting the norm leads to the fact that a person wakes up more often at night, while a sufficient amount of the vitamin can get rid of the phenomenon of restless leg syndrome. So if you want to ensure a good night’s sleep, refresh yourself with citrus fruits. Better yet, include them in your diet on an ongoing basis. Fragrant pleasure!
9. Peanut butter
The next time the sweet tooth inside of you is craving something sweet before bed, make a whole grain bread and peanut butter sandwich! The latter is known to be rich in tryptophan, a sleep-inducing substance.
On a note!
The rule “If you can’t sleep, eat a sandwich!” can play a cruel joke with the body if you choose a ham sandwich as a “sleeping potion”. Processed meat contains an excess of tyramine, an amino acid that causes the brain to produce norepinephrine, a hormone that stimulates the brain. Therefore, instead of the desired relaxation and sleepy state, a person can get insomnia and mild nervousness.
10. Kiwi
Another study was published in Asia Pacific Journal of Clinical Nutrition. According to the data presented by scientists, participants in the experiment who consumed two kiwis daily an hour before bedtime fell asleep 35% faster than those who refused the New Zealand fruit.
In addition to being rich in antioxidants, carotenoids, and vitamins C and E, kiwis are also a source of serotonin. Present in sweet fruits and folic acid, the deficiency of which can cause insomnia.
11. Pineapple
This sweet fruit can help a person fall asleep by stimulating melatonin production in the body. In one study, scientists found that after eating pineapple, the concentration of melatonin in the body increased by a record 266%. The relevant data was published in Journal of Agricultural and Food Chemistry in 2013.
12. Figs
An exotic fruit is a storehouse of nutrients — it contains potassium, calcium, magnesium and iron. These substances improve blood circulation in the body and relax the body, so that a person falls asleep faster.
A study published in Journal of Research in Medical Sciencesshowed that older people who received sufficient amounts of magnesium slept longer and sounder.
Enjoy your meal!